More athletes are switching to a plant-based diet due to the multitude of health benefits associated with it. This need not be expensive, or time-consuming. For this, you can consume locally produced or sourced fruits, vegetables, and other food products, rather than opting for exotic items. Besides, vegans are recommended to take food supplements because they are at greater risk of developing deficiency diseases. In this article, we focus on affordable plant-based food that can be cooked quickly and are healthy; read on to know more about them.
Plant-Based Diet For A Typical Day
The basic idea of a plant-based diet is to eat more plant-based food and less animal-based food products and by-products. So, you need not completely avoid any group of foods, because your strategy is to eat a balanced diet. To make the whole decision-making process simple, follow the two steps that are given below.
- The fewer food decisions that you make early in the day, the better choices you will make later.
- You can include exactly what you want to eat if you know ahead about the type of meals that you will eat during the day.
This does not mean that you must strictly follow the diet plan. Occasionally, you can make slight variations to please your palate. Shared below are the plant-based recipes for a typical day.
6 am to 9 am
You do not eat anything for the first few hours after waking up, except when trying to build muscle or put on weight. During these early hours, you can drink water, tea, or coffee depending on your preference. You eat breakfast at around 9 am to 10 am.
You can start the first meal of the day with a smoothie, and its recipe is shared below.
- A handful of frozen mixed berries like blueberries, raspberries, blueberries, or strawberries.
- Ripe bananas
- A handful of frozen spinach leaves
- 2 tablespoons flax seeds
- 1/3 cup raw walnuts
- EPA/DHA supplement
- 2 to 3 cups of water
Whole grain bread like whole-wheat pita bread with a vegan or vegetarian spread of your choice. You eat this in case you are hungry before lunchtime.
For lunch, you can eat a big salad with a nut-based dressing and can have beans along with the vegetables. This makes for a filling meal that gives you adequate carbohydrates, proteins, vitamins, minerals, and dietary fiber.
You can eat fruit or vegetables for a snack in the afternoon especially if you do light training.
You can eat whole food vegan pasta, lentil and rice dish, or rice, bean, and curries or stews, etc.
The key is to eat simple plant-based meals that your body can easily digest so that you do not feel bloated after eating them.